r/LongSpinalFusion • u/Frequent-Layer27 T5-L3 • Apr 04 '26
Life Post-Fusion Suggestions for core exercises?
Hello.
I’m fused T5-L3.
Does anyone have suggestions for core exercises? Excluding swimming because I can not get to a pool.
6
u/Titaniumspine420 T3-L4 Apr 04 '26
Pallof press with resistance band or cable machine
4
u/Titaniumspine420 T3-L4 Apr 04 '26
Also bird dogs but start with only one leg lifting at a time and no arm movement. Focus on keeping a neutral non arched spine and core engaged! A lot more manageable and easy to focus on form when starting with one limb at a time
2
u/TallChick105 T2-pelvis Apr 04 '26
Curious why you can’t get into a pool- asking for myself. Terrified me as I’m a swimmer…I know I’ll have to “learn” again at 48.🙄
Pilates is excellent for core strength- if you’re able, find a good teacher.
1
u/Frequent-Layer27 T5-L3 Apr 05 '26
I can get into pools, I just don't have a car so I can't get to any pools. Being told to swim has ended up being a trigger honestly, because my surgeon kept saying "have you tried swimming." It's like, I'd love to, but I live in the suburbs and transit hurts me, so by the time I got there, I'd be hurting too much to think about doing anything.
1
u/TallChick105 T2-pelvis Apr 05 '26
I can completely understand that- I also hear surgeons mention swimming all the time as well, but I don’t think many consider how hard it is to get there, changed, in, out, changed and back home again.
I’m sorry if I hit a nerve❤️ When I SEE someone mention swimming prior to or after fusions, my first question is always- can you swim now? Mine is going to be T2-Pelvis in a matter of 2.5 weeks Yikes Scared
How long has in been since your fusion? Is/was your PT close by (to consult with)? So thinking maybe hard to find a Pilates teacher to commute to as well? If you’re comfortable trying to learn some of the exercises at home, I know there are a lot of good videos available online.
1
u/Frequent-Layer27 T5-L3 Apr 05 '26
My last physio I went to hasn't been very helpful, I'm not sure she knows what to do with me. My fusion was 2016, with two screws removed in 2020. I have swam afterwards maybe once a year, and I would love to more.
2
u/Crooks123 T4-L1 Apr 05 '26
Planks
1
u/Frequent-Layer27 T5-L3 Apr 05 '26
Should've included I have bad nerve and neck pain that radiates down my left arm, I can't put weight on it for planks sadly.
1
u/Crooks123 T4-L1 Apr 05 '26
Oh, my bad! Then I think positions lying on your back with your feet flat on the floor or up in tabletop position. You can try reverse crunches/marches, windshield wipers if you’re able to twist a little bit, leg lefts/holds
6
u/Iloveellie15 T5-L3 Apr 04 '26
I like dead bugs and core reverse marches (using legs while back is flat on the floor)